Keeping It Simple: A tool for weight loss & diabetes management

1. Keeping It Simple:A tool for weight loss & diabetes management

2. Objectives • Know how many grams are in a carbohydrate (carb) choice • State ways to reach a healthy weight • Be able to identify a healthy portion size • Explain how many times to eat in one day

3. Good food choices Menus & recipes Help managing diabetes Carb information Weight control Terms Tool kit containing Sick day menus Snack ideas Signs of low or high blood sugar Shopping lists What’s in the book?

4. Sections in the book • Red = Introduction • Orange = Breakfast • Green = Lunch • Blue = Supper • Purple = Toolkit

5. Carbohydrates • Bread, cereal, pasta, potatoes, corn, peas, fruit, milk & yogurt, sweets • Raise blood sugar • Important with diabetes Blood sugar!

6. Carbohydrates • 1 carb choice = 15 grams of carbohydrate • 3 to 4 carb choices per meal • 1 to 2 carb choices per snack

7. Problems with Diabetes • High blood sugars can cause problems with: • Heart • Brain • Eyes • Feet • Kidneys • Weight control

8. Fats • Do not raise blood sugar as much as carbs • Too much can make you gain weight • Some foods high in bad fat: • High fat meats (Regular hotdogs, Bologna, sausage, T-bone steak, dark meat chicken and turkey) • Potato chips • Ice cream • Fast food • Butter

9. Fats • Fats can be good for you too • Some foods high in good fat: • Avocados • Olive oil • Tub margarine with 0 trans fat • Nuts and seeds • Salmon and tuna

10. Proteins • Do not raise blood sugar as much as carbs • Can help keep you strong • Helps you heal faster • Some foods with protein: • Meat, poultry, and fish • Eggs • Cheese

11. Free Foods • These are foods that do not affect blood sugar: • Most vegetables • Sugar substitutes • Ketchup and mustard • Diet soda pop

12. Means eating: Breakfast Small snack Lunch Small snack Supper Small snack Good choices: Watching carbs Low fat Including protein Healthy portion sizes Healthy Eating

13. Meat Starches Fruit Milk products Vegetables Already measured in the recipes Can also use: Measuring cups Hands as a guide Portion Sizes

14. Physical Activity • Helps control blood sugar & weight • Try for once a day • Include a variety • Walk • Swim • Lift hand weights • Move your wheelchair with your arms

15. Breakfast • 7 different meal ideas • Ingredients • Carb choices = 3 • Tip to add 1 more carb choice • How to make the meal • Shopping list

16. Tool Kit

17. Sick Day Choices • Try to eat like you normally would • Choose regular sugar items – not artificially sweetened food • Make sure to drink enough fluids • Keep taking medicine • Blood sugars will be higher than normal

18. Fast Food • It’s best to limit fast food • High in fat, calories, and carbohydrates • Can make you gain weight • Important to choose healthier items • Salads, yogurt parfaits, grilled chicken

19. Food Labels • Things to look at: • Serving size amount • Total carbohydrate value • Conversion guide can help you

20. High or Low Blood Sugar • Ways to tell if its high • What you should do if above 150 • Ways to tell if its low • What you should do if below 70 • Ideal blood sugar range • Before meals = 80-120 • 1-2 hours after meals less than 180

21. Substitutions • Carb choices • Starches • Crackers • Fruits • Dairy • List of free vegetables • Proteins

22. Tips for Healthy Eating • Never skip meals • Pay attention to the foods you eat • Eat a variety of foods • Limit sugared drinks • Limit foods high in bad fat

23. Snack Ideas • Gives examples of: • Snacks with 1 carb choice • Snacks with 2 carb choices • Low carb snacks • Foods to limit

24. Shopping Guide • Can help you make a shopping list • Use the meal recipes

25. Review Objectives • Know how many grams are in a carb choice • State ways to reach a healthy weight • Be able to identify a healthy portion size • Explain how many times to eat in one day

26. Acknowledgements Created in 2008 by Annie Bertrand & Casey Thompson Dietetic Interns with the Center for Disabilities Sanford School of Medicine University of South Dakota